Tag Archives: Strength training

Apr 4 2013

4.4.13 SWOD

Dynamic

  • Box Squat– 5 explosive sets of 3 reps @ 50-60% 1RM (make sure the box is low enough to where your hammies are parallel to the floor at the squat’s lowest point)
  • Deadlifts– 3 explosive sets of 3 reps @ 50-60% 1RM

Conditioning

  • 5 rounds- Clean and jerk (155#) x 5, 10 TTB (toes to bar), 20 DU (double unders) 
  • Prescribed Rest (b/t rounds)- 60 seconds

Sub lower weights as necessary. If you can’t do the TTB, sub hanging knee raises. If you can’t do the DU, sub 30 jumping jacks.

As you may notice, I always program my conditioning workouts for 5 rounds. Why? 5 rounds usually take about 8-15 minutes to complete, which is about the ideal duration for maintaining high intensity throughout. #broscience

Post times of conditioning workout to comments.

Motivation

  • Check out this compilation video from DeFranco’s gym in New Jersey. A lot of NFL prospects will train here for the combine.
Apr 2 2013

4.2.13 SWOD

Dynamic

  • Flat bench– 5 sets of 3 explosive reps (50% of 1RM)
  • 1 set of max reps (185#)- as many reps as you can do without going to complete failure
  • Choose a weight for max reps that you know you can do 15-20 times

Conditioning

  • 5 rounds– 5 strict pull-ups, 8 diamond push-ups, 15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement– a la 21’s, 65#), 12 box jumps
  • Prescribed rest (b/t rounds): 30 seconds
Apr 1 2013

4.1.13 SWOD

Strength

  • Work up to 3 rep max in Thruster
  • Take 3-4 minutes rest b/t all heavy sets (aka non warm-up sets)

Conditioning

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep, 45#), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Adjust weights as necessary for your strength level. If you are uncomfortable with dumbbell power snatch, sub 10 reps of upright row (65#).

Post times of conditioning workout to comments.

Motivation

  • I took this picture at a gas station yesterday; hopefully this describes how you feel after today’s SWOD.

Mar 31 2013

3.31.13 MWOD

MWOD = Mental Workout Of the Day

Rest Day

Just because it’s a physical rest day, doesn’t mean you can’t work your mind. In fact, I plan on dedicating the blog post every Sunday to a different “MWOD” if you will. (will you?)

What is conditioning?

  • Explains what conditioning is and how to quantify it.

What is the anaerobic power reserve? (seriously guys, what is it)

  • Lays out the difference (from a power output standpoint) between endurance athletes (like Lance “Integrity is my middle name” Armstrong) and explosive athletes (like Adrian “I have the same mutant power as Wolverine” Peterson)
Mar 30 2013

3.30.13 ARWOD

Active Recovery

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 15-20 minutes of foam rolling

Foam rolling is a great (but slightly painful) method to get rid of soreness by breaking up lactic acid buildup in the muscles.

Do 20-30 rolls over each muscle group (here’s a great look at how to do this): quads, glutes, calves, hamstrings, upper back, lower back, piriformis, ubulus…. it’s boring but it’s part of my life.

Utilize this active recovery day to get rid of any soreness buildup from this week’s workouts.

Motivation

  • Ron Burgundy
Mar 28 2013

3.28.13 SWOD

Dynamic

  • 5 sets of 1 max effort vertical jump
  • 5 sets of 3 rack pulls, 60-70% of 1RM
  • Superset the max effort vertical jumps with the rack pulls, taking a couple minutes between each exercise.

Conditioning

  • 5 rounds- Hang clean (135#) x 8, 10 TTB (Toes to Bar), 8 Dumbbell Push Press (45#), 15 bodyweight squats
  • Prescribed rest: 60-90 seconds (feel it out, give yourself ample recovery time)

Sub lower weights for the lifts as necessary. Sub hanging knee raises for TTB if necessary. Get swole. That is all.

Post times of conditioning workout to comments.

Mar 27 2013

3.27.13 ARWOD

Active Recovery (ARWOD = Active Recovery Workout Of the Day)

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of yoga

Active recovery days are fairly flexible. Pretty much anything that elevates your heart rate for 20-30 minutes will do.

I like to do intervals on the treadmill or stationary bike.